Managing stress in the 21st century

Despite all the current glamour and 'hype' being attached to it, stress has been with us since the beginning of time. Earlier in our evolutionary history a caveman's ability to channel the "fight" or "flight" response could mean the difference between life and death. It is unlikely today, that we will be faced with such potentially dangerous and life-threatening situations, but the body's 'Red Alert' system remains the same and the same bodily changes occur as they did all those many years ago. However, the introduction of the 24-hour society has created new pressures that test our ability to survive.

The word stress is derived from the Latin stringere, meaning to 'draw tight' and accurately describes the 'uptight' feeling we get when our immediate resources, or ability to cope or adjust does not match extra demands and pressures imposed on us. Stress in itself is not dangerous; it is the build-up of repeated and persistent situations that produce unused energy that can be harmful to our bodies.

What actually happens when we are stressed?
When we are stressed, the body goes into overdrive producing high levels of the hormones adrenalin and noradrenaline. These hormones produce a balancing act preparing the body for "fight" or "flight".

• Adrenaline has the following effects on our bodies:
• tenses our muscles preparing them for a reaction
• raises blood sugar levels to ensure we have energy at the ready
• increases pulse rate and blood pressure to pump more blood around the body enabling us to think more clearly and generally become more active in all respects
• increases our breathing rate, ensuring oxygen is circulating within the body, feeding our cells and allowing us to concentrate more as well as combating tiredness
• dilates our pupils to provide better vision
• diverts blood from unnecessary areas, such as stomach, to priority areas
• increases sweating to dispose of toxins and keep the body cool.

The physiological changes induced by stress can work to our advantage, but when it becomes unmanageable and gets out of control, it can wreak havoc upon your body, your peace of mind, and your productivity. It is therefore important to adopt a releasing or a relaxing strategy that will enable you to turn off the arousal response.

Types of stress
The sources of stress are many and complex whether originating from inside or outside work, and individual differences influence the outward signs of stress. Experts often differentiate between three different types of stress: acute stress, episodic acute stress and chronic stress.

Acute stress - comes on quickly, is usually not long-lasting and does not have the same repercussions as chronic stress. This is the type of stress people experience when up against deadlines. Common symptoms are headaches, back pain, stomach problems, rapid heartbeat, irritability or muscle aches.

Episodic acute stress - is apparent in those individuals that are always in a hurry, always late for appointments, always take on too many responsibilities. They may be ceaseless worriers and be prone to having aggressive personalities. One major difference between episodic acute stress and acute stress is that episodic acute stress sufferers may not even realise the significance of the problem. Their habits and personality traits may be so ingrained that they cannot escape their stressful lifestyle. Symptoms of this type of stress may take the form of persistent tension headaches, hypertension, migraines, chest pain and possibly even heart disease.

Chronic stress - is the serious form of stress. Stressors: real or imagined: are experienced almost every day, perhaps for years, and the overexposure to stress hormones wreaks havoc on body and mind. This is the stress induced by poverty, dysfunctional families and marriages, chronic pain or illness, or an unsatisfactory job or career. Individuals suffering from this type of stress almost never realise the effect it has on their lives: they get used to it and may forget it is even there, like a person used to carrying a heavy load. These individuals can become severely worn down, to the point where they become seriously ill.

Managing stress
Not all individuals respond to stress in the same way. Genetic make-up, personality and past experience all dictate how you personally deal with and react to stress. In other words, susceptibility to stress-related medical problems varies among individuals. Some people are particularly vulnerable to stressful situations or events, while others may be highly productive under pressure.
If you recognise the major symptoms of stress, you will associate situations in your life with specific stress symptoms, and consequently learn better coping strategies for those situations. There are many ways to reduce stress. Try these tips to keep yourself calm and restore some peace in your life:

Managing stress: a few simple techniques
The key to success is finding a technique that works best for you, so you may want to try several different methods.

Breathe!

• The rapid breathing that often occurs during anxious moments alters the body's chemistry in a way that increases anxiety and stress. Therefore, when stress and anxiety starts to build, stop what you are doing and take six long, slow, deep breaths or try an alternative breathing exercise such as the Yogic Breathing exercise described below.
  

Organise and Prioritise

• Put problems into perspective. Don't let small irritations grow into major stressors
• Prioritise what you need to accomplish during the day and tick off each item as you finish them. Time management is a key step to keeping tabs on stress levels.
  

Share

• Talk problems over with a colleague, partner or a trusted friend. A problem shared really can be a problem halved.

Delegate

• Learn to delegate tasks and responsibilities at home and at work, and learn to say 'No'.
  

Exercise

• Regular exercise is one of the best ways to manage stress. Physical tiredness not only increases energy levels, helping you to cope with day to day life, but also helps ensure a good night's sleep - ensuring that you are rested and able to think with a clear mind.
  

Relax

• Listen to your favourite soothing music, read a novel or take a long bath at the end of the day
• Practise meditation, quiet reflection time, yoga, aromatherapy or massage.
  

Keep a Stress Diary

• Become aware of stress-inducing occurrences by writing down events that were stressful to you. This can help you to adopt effective coping strategies to manage the causes of stress in your life
  Stop Smoking, Limit Alcohol Consumption
• Smoking might affect the ability of the coronary arteries to respond to stress. A study found that smokers, on average, had about 14 per cent less blood flow to the heart compared to non-smokers
• Alcohol disturbs regular sleep patterns and disguises the causes of stress without eliminating them so.

In addition to these techniques, there are remedies available from your pharmacy that can help manage the symptoms of stress:

Energy boosters: Stress can leave you feeling drained of energy. To provide temporary relief from fatigue, try one of the many OTC and herbal energy products available at your local pharmacy.
Sleep enhancers: If stress is causing you sleepless nights, there are a range of OTC and herbal remedies (containing herbs such valerian, vervain, hops etc) than can help promote sleep. Ask your pharmacist which one would be most suitable for you.

If we can learn to manage our stress levels, stress can sometimes be turned into a positive thing. It can keep us focused on a task, improve our performance or bring a real sense of achievement as the result of tackling and overcoming a new challenge.